HOW TO GET TO AND MAINTAIN 10% BODY FAT YEAR ROUND
Its just math...
Getting to and maintaining 10% body fat for some sounds unachievable. Truth is that it really isn't. Its simply a game of data points and math. Below I am going to give you a basic strategy. If interested in being coached please visit my coaching plan page and I'd love to work one on one with you.
Step 1. Gather the tools
Like I stated above its a game of data points and math. The first thing you need to do is to gather the tools you need to acquire the data points. The three main "tools" you need are a scale, a Fitbit and a food scale. You dont need an expensive Fitbit just a basic step tracker. I recommend the Inspire 2, that's what I use and it works just fine. There is no need to spend big bucks on the high end one. I don't use it as a watch, although there is nothing wrong with that, I simply use the clip. One you have gathered your tools. Step 1 is complete. I'll like below the products I recommend. On to step 2...
As you can see the 3 most basic data points for a beginner to collect are your morning weight, total steps of the day before tracked by your fitbit, and your total calories, which is also tracked by the fitbit food log which ill talk more about in a bit. I usually tack it as Saturday being day 1. Reason is the weekends are the hardest for me and if I go a little over I have all week to make up for it. You have now completed step 2.
Here is an example of weighing chicken breast and entering it.
Here is an example of scanning a bar code of a protein bar and entering it.
Now this one is a little more tricky. Lets say you are at a friends house and this is your plate of food. Obviously your not going to whip out a food scale and weigh everything. So what do you do? Well you estimate. And you will get better at this as time goes on and you weigh more of your own food but here is exactly how I would log this. Id enter 7oz of chicken breast and for the vegetables, I certainly wouldnt break each down id simply look up broccoli and enter probably 6oz of it. The calories are about the same across the board there. If there was a sauce on it lets say and it was a "buttery" type sauce id just look up any generic butter and add maybe 2 tablespoons of such. etc. You don't have to do this at the very second you are eating sometimes you can even go home and just think back what you ate and enter it. Sometime ill go home and just think ok 1 had about 15 potato chips and just look up whatever brand and enter it as 15 chips or 1oz etc, then I had that chicken meal, and 1/2 cup of ice cream. You have now completed step 3.
Step 4. Asses the data and create a baseline.
So now you have collected a weeks worth of data. So what do you do with it? Well you find the averages of such. As you can see above I have highlighted data points. The reason the weight is technically a day ahead because that morning weight is a product of the day before. So each column has 7 data points. Create the average of each. As you can see in this example the 7 day average weight is 186.21 the average steps were 9167 and the average calorie intake was 2864. So now you have your base line which will play right into step 5.